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You can become physically and mentally exhausted by anxiety. But before you start worrying about your anxiety, know that a straightforward mindfulness practice can help you manage your stress and anxiety, according to research.

Being mindful involves being aware of our everyday activities and the things we usually speed through. It’s about returning to the body and lowering the mental volume.

You don’t have to spend an hour of your income on a class or force yourself into awkward poses. Most likely, you already own everything you need to engage in mindfulness practice. Throughout the day, incorporate brief moments of mindfulness using these techniques to reduce anxiety and promote mental clarity.

1. Set an intention

Your yoga instructor asks you to make an intention for the day’s practice for a purpose. Whether you make it before a big task or in your morning notebook, making an intention will help you stay focused and remember why you are doing something. Make an intention for it if anything makes you nervous, such as giving a major speech at work.

One way to start with a positive intention would be to treat your body well before going to the gym or before eating.

2. Do a guided meditation or mindfulness practice

Finding a little area of space and opening an app can be all it takes to practice meditation. You can try out a practice without having to commit to an expensive class or a lot of time by using apps and online programs. Online guided meditations are widely available for free. A nice place to start is with this collection of online meditation resources.

3. Doodle or color

Give yourself a few minutes to sketch. You’ll free up some creative energy and allow your thoughts to relax. Does drawing cause you anxiety? Invest shamelessly in a coloring book, for kids or adults. You will enjoy the benefit of finishing a task without encountering a blank page.

4. Go for a walk

Mindfulness Techniques for Anxiety: How to Reduce Stress
Mindfulness Techniques for Anxiety: How to Reduce Stress

Being outside relieves anxiety greatly. Take in the sensations of the breeze on your skin, the sounds surrounding you, and the scents. Try your best to stay present by paying attention to your surroundings and your senses, and leave your phone in your pocket or, better yet, at home. Take a quick stroll around the block to gauge your mood.

5. Wish other people happiness

This exercise, from author and former Google pioneer Chade-Meng Tan, takes only ten seconds to complete. At random, wish for someone to be happy throughout the day. You are practicing this entirely mentally. All you need to do is send them a nice vibe; you don’t even need to inform them. Try it while you’re in line, at the gym, in the office, or during your commute. Bonus points if you can stop yourself from being irritated or angry with someone and instead wish them happiness (in your mind). Meng may have a point—she has eight nominations for the Nobel Peace Prize.

6. Look up

Look up at the stars, not just at the TV in front of you (but do that too, of course). Whether you’re cleaning out the garbage or running late for dinner, stop, gaze up at the stars, and take a few deep breathes into your belly. Allow the universe to serve as a reminder that life transcends your concerns and emails.


7. Brew on it

In many cultures around the world, brewing tea is a greatly valued ritual. Accept the exercise and give each step your full attention. When you remove the leaves, what scent do they have? When you initially add the tea, how does the water look? Feel the warmth of the cup against your palm and observe the steam rising from it. If you have time, enjoy your tea quietly. Not a fan of tea? This is a procedure that is easily done while brewing aromatic, flavorful French-pressed coffee.

8. Focus on one thing at a time

Yes, if you use your to-do list properly, it can serve as a tool for mindfulness. For a duration of five minutes, dedicate all of your focus to a single task. No multitasking at all, including checking your phone or clicking on notifications or browsing the internet. Until the timer runs off, let that one task take center stage.

9. Leave your phone behind

When you enter the other room, is it truly necessary for you to have your phone with you? When do you use the restroom? When you take a seat to eat? Put your phone away in the adjacent room. Sit and take a deep breath before beginning to eat, rather than stressing about it. In the restroom, give yourself and your needs some alone time. When you’re through, your phone will still be there.

10. Turn household tasks into a mental break

Let go of your to-do list and clutter and instead, unwind in the now. While doing the dishes, dance, or while cleaning the shower, concentrate on the way the soap runs down the tiles. While you wait for the microwave to stop, take five deep breaths. While doing the wash, daydream.

11. Journal

Mindfulness Techniques for Anxiety: How to Reduce Stress
Mindfulness Techniques for Anxiety: How to Reduce Stress

There isn’t a proper or incorrect way to journal. Writing down your ideas, whether in an organized 5-Minute Journal or just on a random piece of paper, can help calm your mind and control your racing thoughts. Try keeping a thankfulness diary or just list the three greatest things that occurred today.

12. Pause at stoplights

You cannot travel back in time or force other drivers to yield to you when you are running late, as much as no one likes to accept it. At every stoplight, turn your attention inward rather than outward. Take four slow, deep breaths and sit still while you wait. While this may seem simple on a leisurely journey, the true benefits occur when your tension and anxiety fill the entire vehicle.

13. Log out of all of your social media accounts

Social media can help reduce anxiety and boost productivity, but it can also have negative effects. You won’t believe how often you check your social media accounts subconsciously. Log out now. You’ll become sluggish or give up if you have to enter your password again.

Decide when you truly want to check in and give yourself a deadline or goal. In this manner, you won’t regret wasting 20 minutes staring at a stranger’s pet or feeling behind on your work.

While you’re doing it, you might also wish to remove one or more accounts. Using several social media platforms was linked to anxiety among young adults, according to a recent study.

14. Check out

In fact, striving to remain mindful all the time might exacerbate stress and anxiety. Recognize when it’s time to release some steam and allow your thoughts to roam. There’s a place for Netflix and chill in your mindfulness routine. Neither does doing nothing at all.

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